| # | Exercise | Time | Best 1RM (estimated) | Best weight (confirmed) |
|---|---|---|---|---|
| 1 | Back extension | 27.02 17:43 | 64,5 (•) | 50 (•) |
| 2 | Barbell good morning | 04.03 16:34 | 95 (•) | 80 (•) |
| 3 | Bent-over barbell row | 22.03 08:57 | 151,1 (•) | 122,5 (•) |
| 4 | Cable curl with T-bar attachment | 28.01 15:33 | 40 (•) | 30 (•) |
| 5 | Cable lateral raise | 12.12 16:28 | 14,7 (•) | 10 (•) |
| 6 | Cable oblique twist | 27.11 15:19 | 33,3 (•) | 25 (•) |
| 7 | Cable serratus punch | 27.11 15:19 | 25,7 (•) | 20 (•) |
| 8 | Cable triceps pushdown | 27.01 16:36 | 53,3 (•) | 40 (•) |
| 9 | Cable wrist extension | 14.01 14:57 | 20 (•) | 12,5 (•) |
| 10 | Chest-supported incline dumbbell row | 27.11 15:19 | 50,7 (•) | 40 (•) |
| 11 | Close-grip underhand lat pulldown | 19.05 16:51 | 123,3 (•) | 100 (•) |
| 12 | Concentration curl | 27.01 16:46 | 23,5 (•) | 17,5 (•) |
| 13 | Conventional deadlift | 27.11 15:19 | 114 (•) | 90 (•) |
| 14 | Decline bench crunch | 15.05 17:06 | 41,1 (•) | 30 (•) |
| 15 | Decline dumbbell fly | 24.01 10:58 | 25,5 (•) | 17,5 (•) |
| 16 | Dumbbell Bulgarian split squat | 20.11 15:19 | 33,3 (•) | 25 (•) |
| 17 | Dumbbell Romanian deadlift | 15.05 17:06 | 70 (•) | 50 (•) |
| 18 | Dumbbell forearm pronation | 14.01 14:59 | 8 (•) | 5 (•) |
| 19 | Dumbbell forearm supination | 14.01 14:59 | 12 (•) | 7,5 (•) |
| 20 | Dumbbell hammer curl | 31.01 10:22 | 26 (•) | 20 (•) |
| 21 | Flat barbell bench press | 13.03 18:52 | 110,8 (Class 1) | 102,5 (Class 2) |
| 22 | Flat dumbbell bench press | 16.03 19:09 | 46 (•) | 35 (•) |
| 23 | Flat dumbbell fly | 27.01 16:36 | 28 (•) | 20 (•) |
| 24 | Half-kneeling face pull | 27.11 15:19 | 43 (•) | 30 (•) |
| 25 | High cable crossover | 24.01 10:58 | 25,1 (•) | 17,5 (•) |
| 26 | Incline dumbbell fly | 27.11 15:19 | 13,3 (•) | 10 (•) |
| 27 | Kneeling cable crunch | 06.02 16:12 | 90,3 (•) | 50 (•) |
| 28 | Leaning single-arm dumbbell lateral raise | 13.11 15:19 | 32,3 (•) | 22,5 (•) |
| 29 | Low cable crossover | 27.01 16:36 | 20 (•) | 15 (•) |
| 30 | Low-pulley wrist curl | 27.11 15:19 | 104,6 (•) | 73 (•) |
| 31 | Lying EZ-bar triceps extension | 19.12 16:12 | 41 (•) | 30 (•) |
| 32 | Lying cable triceps extension | 22.07 17:28 | 44,4 (•) | 32,5 (•) |
| 33 | Lying leg curl | 05.01 08:01 | 97,3 (•) | 73 (•) |
| 34 | Mid cable crossover | 29.01 17:03 | 21 (•) | 15 (•) |
| 35 | Military press | 19.03 16:34 | 83,3 (Master of Sport) | 75 (Candidate for Master of Sport) |
| 36 | Neutral-grip pull-up | 20.02 16:28 | 101,1 (•) | 82 (•) |
| 37 | Pec deck fly | 22.07 17:28 | 179,2 (•) | 115 (•) |
| 38 | Reverse pec deck fly | 10.01 11:59 | 146,9 (•) | 115 (•) |
| 39 | Rope cable curl | 04.02 16:38 | 40,8 (•) | 35 (•) |
| 40 | Rope triceps pushdown | 24.01 10:58 | 51 (•) | 37,5 (•) |
| 41 | Seated cable leg curl with ankle strap | 14.07 17:04 | 26,8 (•) | 17,5 (•) |
| 42 | Seated cable row | 22.05 12:54 | 150 (•) | 118,5 (•) |
| 43 | Seated calf raise | 19.03 16:34 | 240,2 (•) | 120 (•) |
| 44 | Seated dumbbell shoulder press | 11.02 04:50 | 42,2 (•) | 30 (•) |
| 45 | Seated hip adduction machine | 06.12 08:25 | 180 (•) | 100 (•) |
| 46 | Single-arm dumbbell row | 15.05 17:06 | 68,3 (•) | 50 (•) |
| 47 | Single-leg extension | 05.01 08:01 | 114,8 (•) | 91 (•) |
| 48 | Smith machine Romanian deadlift | 02.02 07:34 | 101,3 (•) | 80 (•) |
| 49 | Smith machine flat bench press | 31.01 10:22 | 110,5 (Class 2) | 85 (•) |
| 50 | Smith machine incline bench press | 16.03 16:50 | 110 (Class 1) | 90 (Class 3) |
| 51 | Smith machine split squat | 22.03 08:57 | 140 (•) | 112,5 (•) |
| 52 | Smith machine squat | 20.12 06:55 | 229,3 (Master of Sport) | 160 (Class 2) |
| 53 | Standing barbell curl | 16.03 16:50 | 62,4 (Master of Sport) | 50 (Candidate for Master of Sport) |
| 54 | Standing cable overhead triceps extension | 05.12 05:00 | 33,9 (•) | 27,5 (•) |
| 55 | Standing dumbbell lateral raise | 26.07 16:18 | 22 (•) | 15 (•) |
| 56 | Standing straight-arm lat pulldown | 27.11 15:19 | 34,8 (•) | 27,5 (•) |
| 57 | Sumo deadlift | 25.02 16:17 | 192,5 (Candidate for Master of Sport) | 150,5 (Class 3) |
| 58 | Supine floor face pull | 16.03 19:09 | 72 (•) | 50 (•) |
| 59 | Wide-grip lat pulldown | 08.02 10:15 | 118,3 (•) | 91 (•) |
| 60 | Wide-grip pull-up | 20.11 15:19 | 91,9 (•) | 74,5 (•) |
